A. Deadlift
1 RM
B. 10 rounds for time*
4 HSPU
10 KB Deadlift (1.5s/1s)**
*10 min time cap
**2 Kettlebells
A. 10 min EMOM
1 Power Clean + 2 Push Jerks (for weight)
B. For time:
10 rounds
5 Bar facing Burpees
6 T2B
7 Power Cleans (95/65)
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Open Gym
-or-
Suggested WOD
5 rounds
1 min: Double unders
1 min: Walking Lunge
1 min:Calorie Row
1 min: Rest
A. Deadlift
Build to a heavy 3 RM in 20 minutes.
B. For time:
21 Deadlifts (225/155)
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
"Glen"
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
Post time to comments.
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
A. Front Squat
2 RM
B. 5 min Challenge
50 Plate Ground to Overhead (45/25)
In remaining time: Gun Walk*
*Every time you drop the plate = 5 Plyo Push-ups
7,630 Likes, 370 Comments - Jason Khalipa (@jasonkhalipa) on Instagram: "5 minute challenge: 50 plate GTO 45/25# Gun walk (every time you drop, 5 plyo Push Ups) * Can you..."
Reminder:
We are CLOSED tomorrow so that we can host a CrossFit L1 Course and bring you one more outstanding Trainer!
"Complex Fran"
7 Bar Muscle-ups
7 C2B Pull-ups
7 Pull-ups
21 Thrusters (95/65)
5 Bar Muscle-ups
5 C2B Pull-ups
5 Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 C2B Pull-ups
3 Pull-ups
9 Thrusters
Open Gym
-or-
Suggested WOD
13 min AMRAP
60 DB Snatches (50/35)
50 Wallballs (20/14)
40/30 cal Row
30 Burpee Box Jumps (24/20)
A. Back Squat
5-5-5-5-5
B. Alternating Tabata
Hollow Hold
Plank Hold
A. Build to a heavy Squat Snatch
B. For time
21 Squat Snatches (75/55)
42 Push-ups
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups
Labor Day
10:00am ONLY
Reminders:
Monday, 9/3
We will have a 10:00am WOD only tomorrow.
Saturday 9/8 and Sunday 9/9
We are CLOSED this weekend so we can host a CrossFit L1 Course in order to bring you the best quality training possible.
A. Push Press
3 RM
B. 1 round of "Kelly"
2 rounds of "Helen"
1 round of "Kelly"
Kelly: 400m Run, 30 Wallballs, 30 Box Jumps
Helen: 400m Run, 21 KBS, 12 Pull-ups
Open Gym
-or-
Suggested WOD
3 rounds
200m Farmer's Carry (50s/35s)
40 Burpees
A. Deadlift
5-5-5-5-5
B. "Paul Bunyan"
15 min AMRAP
60 Double unders
15/10 Calorie Row
10 Deadlifts (225/155)
A. 5 Rounds for Quality
3 Strict Pull-ups, 2 C2B Pull-ups, 1 Bar Muscle-up
B. "Liquid Cocaine"
5 rounds for time
5 Power Clean & Jerks (155/105)
10 C2B Pull-ups
A. Snatch Balance + OHS
Build to a heavy complex
B. For time
21 OHS (95/65)
200m Run
21 Thrusters
200m Run
15 OHS
200m run
15 Thrusters
200m Run
9 OHS
200m Run
9 Thrusters
200m Run